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Read MoreWhether you suffer from chronic pain, or someone you love is struggling with it, you know how hard it can be not only physically but mentally. I alway say that chronic pain is a special kind of torture. It can become a vicious cycle of thinking between the pain, the story about the pain, and the outlook for the pain. For a few years now I have had back pain, and within the last few years my back pain has gone from annoying to a chronic issue with daily pain ranging from mild to horrific. I was recently diagnosed with Bertolotti’s Syndrome which is a congenital disorder leading to back pain. It took me a long time to accept that this was my reality, always feeling guilty for resting and thinking I was just being lazy when I wasn’t able to get away from the heating pad let alone exercise. I am going to share with you something which I created to be gentle and kind to myself. When you are in chronic pain it is important to not get caught in the darkness of your pain, finding something that you ARE able to do rather than focusing on what you CANNOT do.
First I rate my pain. No judgement or shame, try to be honest, don’t let your emotions surrounding the pain make it worse or better than it seems.
The Pain Scale For Chronic Pain
10 Unable to Move- I am in bed and can’t move because of my pain. I need someone to take me to the emergency room.
9 Severe-My pain is all I think about. I can barely talk or move because of the pain.
8 Intense-My pain is so severe that its hard to think of anything else. Talking and listening are difficult.
7 Unmanageable-I am in pain all of the time. It keeps me from starting activities.
6 Distressing- I think about my pain all the time. I have to stop during most activities because of my pain.
5 Distracting- I think about my pain most of the time. I cannot do some activities because of my pain.
4 Moderate-I am constantly aware of my pain, but I can continue with most activities.
3 Uncomfortable-My pain bothers me, but I can ignore it most of the time.
2 Mild-I have a low level of pain. I am aware of my pain only when I pay attention to it.
1 Minimal- My pain is hardly noticeable.
0 No pain- I have no pain
Notice that each grouping of numbers has a specific colour. Each colour group is related to a selection of activities which I can do.
When my pain is in the gold zone I can:
- Walk the dog
- Exercise
- Get groceries
- Go to the mall
- Go for a drive
- Basic housework
- Dance
- Basically whatever you want!
Take Breaks!! Lets keep this in the GOLD ZONE!
When my pain is in the green zone I can:
- Go for a short walk
- Read a book
- Go for a bike ride
- Do gentle yoga
- Get (or DIY) manicure/pedicure
- Gentle tidying up
- Laundry (if no lifting required)
- Do a craft
- Go for a coffee with a friend
- Any sitting activity (but keep it positive)
On these days it’s best to go slow and tune in; STOP if pain increases!
When my pain is in the blue zone I can:
- Take a bath
- Ask for help*
- Take a nap
- Play video games
- Go on pinterest
- Call/text a friend
- Use the heating pad and watch TV or read a book
- Have some dog cuddles
- Meditate or use binaural beats
- Pray
- Cancel plans*
* These are both things that bring up a lot of guilt, but remember people are happy to help and are very understanding. They love you!
There is absolutely no guilt in doing absolutely nothing on these days! Try to remain positive!
When my pain is in the purple zone I can:
- Cry
- Go to the doctor/emergency room
- Call someone for help
- Try to meditate and pray
Breathe this will pass! 🩷
Watch out for the Post-Pain Hangover
When I have had an especially painful day, I find that the next day I am fearful of my body and afraid that anything I do will take me over the edge and increase my pain again. I call it the post-pain hangover.
During the hangover expect:
- To be tired
- To be afraid
- To go a little slower
- To do a little less
Hangover Remedy:
- Be gentle with yourself
- Don’t judge your productivity
- Find something relaxing to do
- Rest
I understand that chronic pain affects people in different ways and that your situation may not be like mine, but take what is helpful for you and leave what is not. If you believe any of this is helpful to someone you know that is struggling, please send it to them. I wish you, and anyone struggling, healing and love! You are so strong!
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